The Nauseator

A good warm-up is especially imporant for this session. I will have anywhere between 800-900m done before I start. Some recommend doing up to 1000m as a warm-up, but unfortunately I usually don’t have that kind of time. This session is meant to be flat out speed wise. The first 100 is to be the best you can do and the rest of the set is spent trying to keep that time or as close to it as possible.

The times themselves are not as important as the experience of holding your technique at speed, holding your technique despite lactate acid and exhaustion, and trying to keep the gap between the first and the last 100 minimal.

In the old days we used to do these all off the blocks, but that isn’t possible for me these days in public sessions. It works either way.


Warm UP 200m Fc

200m Fc drills

100m Fc kick

100m Bc

4x50m Fc off 1:00 build to sprint






Set total 800m

Main Set 5x100m Fc sprint off 5:00  

Set total 500m

Cool Down 4x50m Bc off 1:00

100m Fc pull

100m Fc kick

100m Fc

50m double arm Bc





Set total 550m

    Session total 1850m



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

A Website.

Up ↑

%d bloggers like this: